Comparing Nutrients in 1 kilogram Brazilnuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Walnuts	9%	84%	7%

Macro Nutrients

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Energy	227% 6590kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	105% 137g	130g per day for Men 19-50 years
Sugars	32% 23.3g	36% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.24% 0.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 24.3g	g per day for Men 19-50 years
Fiber	197% 75g	176% 67g	38g per day for Men 19-50 years
Protein	256% 143g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	245% 980μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Walnuts	Recommended Dietary Allowance
Calcium	160% 1600mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1762% 16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	304% 24.3mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1036% 7250mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Walnuts:

• 1 kilogram of Brazilnuts has 1.8 times more Vitamin B1 and 8.1 times more Vitamin E than Walnuts.
• While 1 kg of English Walnuts contains 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Walnuts:

• 1 kilogram of Brazilnuts has 1.6 times more Calcium, 2.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 391.2 times more Selenium and 1.3 times more Zinc than Walnuts.
• While 1 kg of English Walnuts contains 2.8 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Walnuts contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.6 times more Saturated Fat than Walnuts.
• While 1 kg of English Walnuts contains 252.2 times more Omega 3 and 1.6 times more Omega 6 than Dried Brazilnuts.
• Both Brazilnuts and Walnuts offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per one kilogram.